The most important lifestyle change you can make is to quit smoking, but there are other adjustments you can make to keep your heart healthy.
There are many steps you can take to help protect your health and blood vessels. Avoiding tobacco is one of the best.
In fact, smoking is one of the top controllable risk factors for heart disease. If you smoke or use other tobacco products, the American Heart Association (AHA)Trusted Source, National Heart, Lung, and Blood InstituteTrusted Source (NHLBI), and Centers for Disease Control and PreventionTrusted Source (CDC) all encourage you to quit.
It can make a huge difference to your heart and overall health. However, other lifestyle changes, especially those related to diet, exercise, and mental health, can also help improve your heart health.
Heart-healthy diet changes
Manage excess body fat
Research in the Journal of the American College of Cardiology has linked excess belly fat to higher blood pressure and unhealthy blood lipid levels. If you’re carrying extra fat around your middle, it may be time to make lifestyle adjustments. Eating fewer calories and watching your portion sizes more can make a big difference.
Include fiber into your diet
According to the Mayo Clinic, a diet rich in soluble fiber can help lower your level of low-density lipoprotein, or “bad cholesterol.” Sources of soluble fiber include beans, oats, barley, apples, pears, and avocados.
Make time for breakfast
The first meal of the day is an important one. Eating a nutritious breakfast every day can help you maintain a healthy diet and weight. To build a heart-healthy meal, reach for:
- whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast
- lean protein sources, such as turkey bacon or a small serving of nuts or peanut butter
- fruits and vegetables
Eat fish
Eating a diet rich in omega-3 fatty acids can also help ward off heart disease. Many fish, such as salmon, tuna, sardines, and herring, are rich sources of omega-3 fatty acids.
Try to eat fish at least twice a week, suggests the AHATrusted Source. If you’re concerned about mercury or other contaminants in fish, you may be happy to learn that its heart-healthy benefits tend to outweigh the risks for most people.
Eat nuts
Almonds, walnuts, pecans, and other tree nuts deliver a powerful punch of heart-healthy fats, protein, and fiber. Including them in your diet can help lower your risk of cardiovascular disease.
Remember to keep the serving size small, suggests the AHATrusted Source. While nuts are full of healthy stuff, they’re also high in calories.
Limit your salt intake
If the entire U.S. population reduced its average salt intake to half a teaspoon a day, it would significantly cut the number of people who develop coronary heart disease every year, report researchers in the New England Journal of Medicine.
The authors suggest that salt is one of the leading drivers of rising healthcare costs in the United States. Processed and restaurant-prepared foods tend to be especially high in salt.
So think twice before filling up on your favorite fast-food fix. Consider using a salt substitute, such as Dash, if you have high blood pressure or heart failure.
